Table of ContentsView AllTable of ContentsRisk FactorsHealthy DietExerciseWhat to LimitPreventing FallsHealthcare Provider InputFrequently Asked QuestionsNext in Osteoporosis GuideWhat Is Osteoporosis?
Table of ContentsView All
View All
Table of Contents
Risk Factors
Healthy Diet
Exercise
What to Limit
Preventing Falls
Healthcare Provider Input
Frequently Asked Questions
Next in Osteoporosis Guide
Osteoporosismakes your bones more fragile over time, which can be challenging to cope with on a daily basis. Fortunately,treatment optionslike prescription medications and hormone therapy are available—and can be supplemented with lifestyle changes.
Certain diet and exercise modifications, along with taking steps to prevent bone fractures and injuries, can help improve osteoporosis symptoms and your quality of life. This article provides an overview of how exercising, eating healthy, and preventing falls help support bone health.
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Risk Factors and Causes of Osteoporosis
Anyone can develop osteoporosis, which happens when bone mass and bone mineral density breaks down. But it’s more likely to occur in people withcertain risk factors.
For example, your chances of developing osteoporosis increase with the following:
Healthy Diet for Osteoporosis
Simply put, the food you eat affects your bone health. There are a few specific nutrients that are essential for an osteoporosis diet.
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Calcium
For this reason, your healthcare provider will likely recommend adding plenty of this nutrient to your diet with foods or a supplement, if needed.
Vitamin D
Getting enoughvitamin Din your diet helps your body absorb calcium. If you don’t get enough of either, your bones become more fragile and likely to fracture.
While vitamin D can also be created in the body through sun exposure, a healthcare provider will likely recommend a supplement or a diet bolstered with fish, eggs, cheese, and more.
Foods to Eat
If your diet is not providing your body with enough calcium and vitamin D, the first step is carefully adding in good sources of these key nutrients.
For example, calcium is found in:
Foods that contain vitamin D include:
(Note that when research and health authorities are cited, the terms for sex and gender from the source are used.)
Foods to Avoid
There also are foods that you’ll want to stay away from. Experts recommendavoiding the following foods if you have osteoporosis:
To help manage your osteoporosis, include foods that support bone health and avoid added sugar, sodium, and saturated fat.
Exercise Regularly
While it may seem counterintuitive, exercising regularly is important for helping preserve bone density and reducing the risk of a bone fracturewhen you have osteoporosis. To see the benefits, experts recommend a mix of weight-bearing exercises that force the body to work against gravity roughly three times a week.
Low-Impact Weight-Bearing Exercises
Incorporating low-impact weight-bearing and resistance exercises into your routine will place less strain on your joints and is a good place to start.
For example, you might consider including osteoporosis-safe physical activities like:
High-Impact Weight-Bearing Exercises
High-impact or high-intensity exercises put stress on the joints, and typically involve activities like running or jumping. These types of activities are usually not recommended for people with osteoporosis because of the risk for fractures or other injuries.
If you’re interested in starting or continuing any high-impact exercises after being diagnosed with osteoporosis, ask your healthcare provider if you’re cleared to do so.
Talk to Your Healthcare Provider About ExerciseAn exercise routine is a key part of an osteoporosis treatment plan. Just be sure to discuss with your healthcare provider which exercises will be safest for you based on your specific osteoporosis case.
Talk to Your Healthcare Provider About Exercise
An exercise routine is a key part of an osteoporosis treatment plan. Just be sure to discuss with your healthcare provider which exercises will be safest for you based on your specific osteoporosis case.
Limit Alcohol, Smoking, and Caffeine
As with food, people with osteoporosis should also be mindful of the other substances they consume—like alcohol, tobacco, and caffeine.
Here’s what experts recommend:
Lifestyle Changes Plus MedicationRemember that incorporating these lifestyle changes is meant to supplement osteoporosis medication and become a part of your treatment plan—not replace any prescriptions or therapies that your healthcare provider has recommended.
Lifestyle Changes Plus Medication
Remember that incorporating these lifestyle changes is meant to supplement osteoporosis medication and become a part of your treatment plan—not replace any prescriptions or therapies that your healthcare provider has recommended.
Prevent Falls and Fractures
Improve Balance
Having good balance helps keep you steady, reducing the risk of a fall. To improve your balance, consider the following:
Remove Fall Hazards Around the House
It’s a good idea to set up your house in a way that promotes open walkways and room to get around, if possible. In addition to arranging furniture so that items are not in your way, you might also do the following:
Assistive Devices
Tools are available to install or keep handy if you fall. These include:
Work With Your Healthcare Provider
Your healthcare provider is an important part of your osteoporosis treatment plan. Together, you can work to find the best methods for coping with osteoporosis—without sacrificing your quality of life.
In addition to visiting your healthcare provider for regular checkups, don’t be afraid to ask a question if you’re having an issue between visits. Many factors can affect bone health or increase fall risk, including medications, new or ongoing health conditions, and changes in your living environment.
Coping with osteoporosis can be a challenging journey, but know that there are many different treatment options and support mechanisms available along the way. In addition to incorporating lifestyle changes for physical improvement and ease, you might also considerresources for emotional supportwhen navigating this life change.
Summary
Lifestyle changes like exercising, eating healthy, and preventing falls are important parts of an osteoporosis treatment plan. This includes eating a diet rich in vitamin D and calcium, starting a bone-strengthening exercise routine, and incorporating some tweaks around the house to reduce the likelihood of falling.
Always check with a healthcare provider first for the best options to safely manage your osteoporosis.
Frequently Asked QuestionsStudies show that calcium, vitamin D, magnesium, vitamin K,and soy isoflavonescan be helpful in supporting osteoporosis treatment. Check with a healthcare provider about the best combination and doses for your individual case.Learn MoreBest Supplements for OsteoporosisIncorporating lifestyle changes like exercising more, eating a diet full of helpful vitamins, and avoiding drinking and smoking can help you manage osteoporosis, but they won’t reverse the condition.In addition, a healthcare provider can recommend medications for your treatment plan to help slow bone loss and rebuild bone density.Learn MoreCan Osteoporosis Be Reversed?Bone density improvement is different for everyone, so there’s no set time frame. Exercise, nutrition, and medication are crucial parts of an osteoporosis treatment plan to make this happen. For reference, at least one study has suggested that two years of regular, osteoporosis-specific exercise helped improve bone density in certain people.
Studies show that calcium, vitamin D, magnesium, vitamin K,and soy isoflavonescan be helpful in supporting osteoporosis treatment. Check with a healthcare provider about the best combination and doses for your individual case.Learn MoreBest Supplements for Osteoporosis
Studies show that calcium, vitamin D, magnesium, vitamin K,and soy isoflavonescan be helpful in supporting osteoporosis treatment. Check with a healthcare provider about the best combination and doses for your individual case.
Learn MoreBest Supplements for Osteoporosis
Incorporating lifestyle changes like exercising more, eating a diet full of helpful vitamins, and avoiding drinking and smoking can help you manage osteoporosis, but they won’t reverse the condition.In addition, a healthcare provider can recommend medications for your treatment plan to help slow bone loss and rebuild bone density.Learn MoreCan Osteoporosis Be Reversed?
Incorporating lifestyle changes like exercising more, eating a diet full of helpful vitamins, and avoiding drinking and smoking can help you manage osteoporosis, but they won’t reverse the condition.In addition, a healthcare provider can recommend medications for your treatment plan to help slow bone loss and rebuild bone density.
Learn MoreCan Osteoporosis Be Reversed?
Bone density improvement is different for everyone, so there’s no set time frame. Exercise, nutrition, and medication are crucial parts of an osteoporosis treatment plan to make this happen. For reference, at least one study has suggested that two years of regular, osteoporosis-specific exercise helped improve bone density in certain people.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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